Julia Gilasのインスタグラム(juliagilas) - 7月2日 12時07分

Can't get your gluts sore after a booty workout...? This is a common problem and it's mostly because we sit so much that the gluts "go to sleep". There is a way to make your butt really improve.
1. Start by getting your glutes to "fire". If you have mini bands they work great. You can find these on line. Monster Walk. Put the bands just above your knees and walk sideways in one direction for 5 steps, and then in the other direction, that's one set, Do 5 sets, rest 30 seconds between each set.
There are you tube videos you can watch. Type in Chad Waterbury, monster walk. Do them the way he does them
2. Glute bridge raise on a bench. You tube videos.
Ben Bruno, glute bridge raise. He shows several variations, they are all great.
I'd start using no weight and one leg at a time. The key to this is at the top squeeze your butt hard for 2 seconds. Try and get 12 reps each leg.
Start out doing three sets. You will most likely feel this in your hamstrings. It's important to focus and squeeze your butt to activate the glutes.
If you feel this in your hamstrings concentrate on the squeeze.
Do this every day for 7 days.
3. Start adding weight to the glute bridge raise.
use a barbell with a pad. You tube: Barbell glute bridge raise. Again, squeeze at the top, thrust up hard, and squeeze. 10 reps before adding more weight.
4. Every other day use a weighted glute bridge, and the other days no weight but reps. Plus in your workout routine. Make your glutes a priority for 90 days you'll see a dramatic improvement in your glutes. #bootytips

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